4-DAY BODYBUILDING, DUMBBELL

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ABOUT THE PROGRAM

BUILD STRENGTH. BUILD MUSCLE.
Train smart and lift with purpose. This 4-day gym-based bodybuilding program combines classic lifts like squats, presses, and pull-ups with targeted mobility work to help you move well and lift heavy. It’s not just about building size. It’s about building a strong, functional body that performs in and out of the gym. From heavy leg days to high-volume finishers, this is hypertrophy done right.

🛠️ PROGRAM STRUCTURE
Day 1: Legs & Calves - This lower-body focused day uses dumbbell variations to build strength, size, and stability. Goblet squats, RDLs, and walking lunges develop the quads, hamstrings, and glutes, while single-leg work improves balance and control. Calf raises and leg curl variations round out the session to ensure complete development from hips to ankles. All without machines or barbells.

Day 2: Chest & Biceps - Get ready to press, curl, and squeeze. This session targets chest and biceps using incline and flat dumbbell presses, fly variations, and curl combinations that emphasize peak contraction and time under tension. Focused tempo and strategic reps help you train with intention and maximize muscle growth using just dumbbells and a bench.

Day 3: Back & Abs - Pulling strength and core stability are the focus today. You’ll alternate between horizontal and vertical pulling patterns. like bent-over rows, renegade rows, and iso holds. Paired with ab circuits that train the trunk in multiple planes. Expect controlled movement, increased scapular engagement, and smart core sequencing for complete upper posterior and core development.

Day 4: Shoulders & Triceps - Finish the week with a pump-focused session that targets delts and triceps from every angle. Seated presses, lateral raises, overhead extensions, and kickbacks keep the volume high and the rest short. Isolation work, drop sets, and controlled tempos deliver the intensity needed to chase hypertrophy while maintaining full control.

🚀PROGRAM HIGHLIGHTS
+ Maximize Hypertrophy: Traditional bodybuilding structure designed to optimize muscle growth with controlled volume and intensity.
+ Foundational Strength: Compound lifts like squats, rows, presses, and pull-ups form the cornerstone of each day.
+ Efficient & Focused: Get in, train hard, and get out! 4 sessions a week, each under 60 minutes.

4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy!

DAY 1 BREAKDOWN:

🔍 LEGS & CALVES – Muscle, Mechanics, and Movement
You’ll start with dynamic mobility to unlock your hips and ankles, then move into dumbbell-based squats, RDLs, and lunges that challenge every major lower-body muscle group. Volume, tempo, and unilateral movement patterns are layered in to drive hypertrophy while reinforcing clean mechanics and joint stability. The session wraps with focused calf and isolation work to build complete lower-body development. No machines required.

🧘 A BLOCK: Activation / Mobility
A1: Couch Stretch – Open up the hip flexors to improve squat depth and reduce tension
A2: World’s Greatest Stretch – Full-body dynamic mobility to prep hips, hamstrings, and thoracic spine
A3: Thoracic Bridge – Mobilize the upper back and activate glutes and shoulders
🟢 Purpose: Prime the entire lower body for safe, powerful squats and lunges.

🔥B BLOCK: Goblet Squat Warm-Up
B1: DB Goblet Squat Warmup – Groove movement pattern and fire up quads and glutes at 50% intensity
🟢 Purpose: Build familiarity with squat mechanics and prepare for heavier sets with control.

🦵 C BLOCK: Strength & Hypertrophy – Squats
C1: DB Goblet Squat – Focus on controlled movement and full depth, using the dumbbell for added resistance
🟢 Purpose: Develop strength and size through controlled, full-range squats.

🔥 D BLOCK: RDL Warm-Up
D1: DB RDL Warmup – Fire up the posterior chain and groove the hip hinge pattern at 50% intensity
🟢 Purpose: Prep for loaded hamstring work with clean form.

🦵 E BLOCK: Strength & Hypertrophy – Posterior Chain
E1: DB RDL (3-0-1-0 Tempo) – Stretch and load hamstrings with strict tempo and tension
🟢 Purpose: Build strong, resilient hamstrings and glutes.

🔥 F BLOCK: Lunge Warm-Up
F1: Walking Lunge Warmup – Prep unilateral strength and stability at 50% intensity
🟢 Purpose: Build balance and coordination before loading movement.

🥵 G BLOCK: Hypertrophy – Lunges
G1: Walking Lunges – Hit quads, glutes, and hamstrings with every step
🟢 Purpose: Maximize lower body muscular development and unilateral strength.

🏁 H BLOCK: Isolation & Burnout
H1: DB Sissy Squat – Isolate quads and finish with a deep burn
I1: DB Leg Curl – Target the hamstrings in a controlled environment using a dumbbell between the feet
🟢 Purpose: Amplify hypertrophy and joint stability with focused isolation.

💥 J BLOCK: Calves
J1: DB Standing Calf Raises – Blast the calves with higher reps and full range
🟢 Purpose: Develop complete leg aesthetics and lower leg strength.

4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy!